How to Spot Warning Signs of an Unhealthy Relationship With Food
Inside the Behavioral and Cognitive Signs of Disordered Eating
3 min read | Illustration by Mayara Lista
Have you found yourself asking if your food behaviors are “normal?” Do you sometimes wonder if your once innocent sounding diet and exercise routine have evolved into something more serious? Disordered eating encompasses a wide range of unhealthy attitudes and behaviors toward food. The term in and of itself can be a confusing one – what really constitutes an “issue” with food? If I don’t have an eating disorder, doesn’t that mean I’m fine?
In a culture that normalizes and often supports unhealthy ways of relating to food and our bodies, things can become all the more unclear and unhealthy habits easily rationalized. As a result, many people suffer in silence and secrecy, experiencing the distress associated with disordered eating but not knowing what it means, what to do about it, and perhaps questioning if they’d even want to do anything about it.
"Many people suffer in silence and secrecy, experiencing the distress associated with disordered eating but not knowing what it means, what to do about it, and perhaps questioning if they’d even want to do anything about it."
Check out the list of behavioral and cognitive symptoms below that often signal more serious issues. This is not an exhaustive list, nor is it intended to diagnose. It might, however, lend some insight into the complex nature of a person’s relationship to food and to ourselves (maybe your own or a loved one’s).
Obsessive thoughts: Preoccupations with food, weight, dieting, body, and/or exercise. These thoughts consume a primary focus of a person’s attention, interfering with other activities and responsibilities.
Food rituals: Preparing foods in a specific manner or eating them in a certain order; excessive chewing; making separate meals from what others are having; eating in secret
Impacted functionality: The need to prioritize food interferes with expected functioning and obligations. A person might withdrawal or isolate. They might avoid going out to dinner with friends or other social activities, particularly those centering around food
Feeling out of control around food: Restricting food intake … or eating well past fullness
Food rules: Designating good foods (allowed) vs. bad foods (off-limits)
Guilt: Feelings of guilt after eating which may or may not lead to compensatory behaviors (restriction, exercise, self-induced vomiting)
Defensiveness: Becoming defensive or irritable when asked about food intake by others
Excessive exercise: Maintaining a rigid exercise schedule and/or exercising more than once a day; viewing exercise as a way of earning food
Do any of these sound familiar? If they do, you might wonder why you should take stock of these behaviors in the first place. “Eating disorders are destructive and complex physical and mental illnesses that permeate most areas of a person’s life. We know that the sooner you recognize and seek help for problematic cycles, the better the outcome and recovery are” states Christine Menna, a New York-based somatic therapist.
Just like formally diagnosed eating disorders, disordered eating can create significant distress, impacting a person’s overall health and quality of life. It can also easily lay the foundation for and evolve into an eating disorder.
“Just like formally diagnosed eating disorders, disordered eating can create significant distress, impacting a person’s overall health and quality of life.”
If you or someone you know is struggling in their relationship with food in some of the ways described here, you’re not alone. Consider reaching out to others for support. You may also want to work with a trusted professional who can help you to better understand these behaviors as a means of coping and help you to cultivate a healthier relationship with yourself, your emotions and thoughts, and food.